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If you’ve recently been told your cholesterol levels are creeping into unhealthy territory, it’s a wake-up call to embrace more holistic practices for heart health.  

As someone who understands both the conventional and natural sides of medicine, I want to empower you with actionable, natural strategies.  

Here are five of the top ways to lower LDL, triglycerides and cholesterol naturally: 

Increase soluble fiber intake 

Fiber is more than just a buzzword. It’s a powerful tool to combat high LDL cholesterol.  

Soluble fiber — found in foods like oats, beans, lentils, flaxseeds and fruits (especially apples and berries) — binds to cholesterol in your intestines and helps eliminate it before it’s absorbed into your bloodstream.  

Adding just a couple of servings of these fiber-rich foods each day can make a significant difference.  

Get enough omega-3 fatty acids 

Healthy fats are crucial for cardiovascular health, and omega-3 fatty acids are at the top of the list.  

Found in fatty fish, like salmon and sardines, as well as plant-based sources like flaxseed and chia seeds, these fats are known to lower triglycerides and raise HDL (“good”) cholesterol.  

They also fight inflammation, a key factor in heart disease. Including omega-3-rich foods in your diet a couple of times a week or supplementing with a high-quality fish oil can bring lasting benefits. 

Get moving with exercise 

Engaging in regular physical activity — whether it’s brisk walking, cycling, swimming or weight training — can help lower LDL cholesterol, raise HDL and reduce triglycerides.  

Aim for at least 150 minutes of moderate aerobic exercise weekly, and don’t shy away from adding some resistance training. Consistency is key, so find activities you enjoy.  

It’s not about hitting the gym hard every day, but about incorporating movement into your routine in a way that you’ll stick with.  

Remember: your heart is a muscle, and it needs regular exercise to stay strong and healthy. 

Adopt a Mediterranean Diet 

The Mediterranean diet is a plant-based way of eating that emphasizes vegetables, fruits, whole grains, nuts, legumes, fish and olive oil.  

The focus on monounsaturated fats (especially from olive oil) and antioxidants helps lower LDL cholesterol while maintaining a healthy HDL balance.  

Address nutrient deficiencies 

Your body needs certain nutrients to maintain healthy cholesterol levels, and deficiencies can hinder your progress. Magnesium, CoQ10, and vitamin D all play a role in cardiovascular health. 

While medications like statins can effectively lower cholesterol, they don’t address the root cause or support a comprehensive approach to heart health. You can make a big impact with the suggestions above.  

Your heart works hard for you every day, so take proactive steps to support its health naturally.  

If you’re interested in more information, read the longer version of this article posted at my website, suzycohen.com. 

This information is opinion only. It is not intended to treat, cure or diagnose your condition. Consult with your doctor before using any new drug or supplement.